Balance Rear Lunge
Test your balance and build strength with the Balance Rear Lunge! A great exercise for legs, glutes, and core stability.
The Balance Rear Lunge mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Balance Rear Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
Balance Rear Lunge Variations and Alternatives
How to do the Balance Rear Lunge
Begin by standing upright with your feet shoulder-width apart and your hands either on your hips or clasped in front of your chest.
Shift your weight onto your right foot, keeping your torso straight and engaging your core muscles.
Take a controlled step backward with your left foot, placing the ball of the foot on the floor, and then lowering your hips toward the floor.
Bend both knees, creating two 90-degree angles with your legs. Your right knee should be positioned directly over your ankle, and your left knee should hover just above the ground without touching it.
Maintain the balance on your right foot as you engage the muscles of your right thigh and glute to stand up, bringing your left foot forward to return to the starting position.
This completes one rep on the right side. Alternately, you can also perform all the reps on one leg before switching to the other if preferred.
Switch sides and repeat the motion, this time standing on the left foot and stepping back with the right foot.
Continue alternating legs for the desired number of reps or sets, focusing on proper form and balance throughout the exercise.
Make sure to perform this exercise in a controlled manner and to not let the front knee extend past the toes, keeping the back straight and engaging the core muscles to assist with balance. Adjust the range of motion as needed to suit your own flexibility and strength levels.
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Balance Rear Lunge FAQs
What muscles does the Balance Rear Lunge work?
The Balance Rear Lunge mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Balance Rear Lunge?
None. The Balance Rear Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Balance Rear Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Balance Rear Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Stepback Archer, Barbell Rear Lunge and Reverse Lunge.
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